7-Day High-Protein Vegetarian Diet Plan

Key takeaways:

80% Indians aren’t getting enough protein in their diets.
93% Indians are unaware of how much protein they need daily.
Pulses, paneer, soy, chana, nuts, seeds, and millets are good vegetarian sources of protein.
Protein supplements help complement fitness goals, but cannot replace a protein-rich diet.

Many vegetarian Indians worry about protein intake.

According to a USDA-FAS report^[1], 80% Indians have a protein deficiency.

93% Indians do not even know how much protein they require daily for a fit lifestyle.

While millions of Indians on one end of the spectrum think that dal alone is a good source of protein, millions on the other end believe that a vegetarian diet cannot provide enough protein.

To add to the confusion, the health & fitness world is abuzz with terms like protein powders and isolates.

How much protein do vegetarian Indians need?

How can vegetarians meet their daily protein needs?

Do they have to spend a fortune to add protein to their diet?

Or can they rely on simple, homemade meals for everyday protein intake?

In this article, we answer your questions.

How much protein do vegetarians need daily?

According to ICMR guidelines^[2], you need at least 0.8g protein per kilogram of your body weight daily.

If you want to lose weight without losing muscle mass, you need at least 1.2g protein^[3] per kilogram of your body weight daily.

If you are an athlete or looking to build muscles, you may need at least 1.6g^[4] protein per kilogram of your body weight daily.

Calculating your recommended daily protein intake:

{{Your weight in kilograms}} x {{your weight goals}} = {{daily recommended protein intake in grams}}

For example, if you weigh 60 kg, here’s what your daily recommended protein intake will look like:

For weight maintenance: at least 48g protein
For weight loss without muscle loss: at least 72g protein
For muscle building or athletic activity: at least 96g protein

How can vegetarians get enough protein daily?

It is a common misconception that vegetarian or plant-based protein sources are somehow less efficient at delivering protein than non-vegetarian or animal-based sources.

However, there are several vegetarian foods that are complete protein sources and can provide just the right amount of protein.

“ While some vegetarian foods like dal are incomplete on their own, foods like milk, paneer, curd, and soya-based foods like tofu and tempeh contain all nine essential amino acids. Amaranth (rajgira), quinoa, buckwheat and even seeds like chia and hemp are complete protein sources.”

Saurabh Bothra, Fitness Expert

To create complete protein sources in your diet, try the following food combinations:

Rajma/chole with rice.
Bajra roti with dal.
Paneer sabzi with roti.

These food combinations are just the tip of the iceberg. The vegetarian Indian diet has several such high-protein food combinations that can help you meet your daily protein requirements.

So, are you ready to unlock a 7-day high-protein vegetarian meal plan?

7-day high-protein vegetarian diet plan

Fatigued from just thinking about what to eat to fulfil your protein needs with just vegetarian foods?

Check out these high-protein foods that you can add to your diet.

Vegetarian foods with the highest protein

Food	Protein (per 100 grams)
Soya chunks	30g
Low-fat paneer	19g
Peanuts	26g
Tofu	17g
Roasted chana (chickpeas)	15g
Moong dal	6g
Hung curd	4g
Sprouts	4g

Confused about integrating these foods into a satisfying, healthy meal?

Here is a free 7-day high-protein vegetarian diet plan that will help you get 50-60g protein daily as a vegetarian.

All the foods listed in this diet plan are easily available in India, they do not cost a fortune, and they are easy to prepare at home.

So, if you are a busy working professional, a tired parent, or a stay-at-home individual, this high-protein vegetarian diet plan is designed to work in your favour.

7-day high-protein diet plan for vegetarians

Get our 7-day high-protein vegetarian diet plan today

Unlock protein-rich dishes which can be made at home with simple ingredients and easy recipes. The best part? It’s free!

Download now

*This plan is based on the requirements of a healthy adult weighing 60 kg who leads a sedentary lifestyle.

Quick tip:

You can rotate the meals in this plan as you prefer. If you are looking to lose weight, check out this 7-day high-protein diet plan.

Do vegetarians need protein supplements?

Not exactly. If you're meeting your daily protein needs through food, protein supplements are optional.

Protein supplements made from whey, peas, soy, and rice can complement a protein-rich diet, but cannot replace it.

The latest ICMR-NIN guidelines^[2] recommend consuming protein supplements in moderation as they may contain artificial sweeteners, added sugars, or flavouring agents.

The guidelines further recommend using a variety of protein sources and eating cereals and pulses in appropriate amounts to fulfill your daily protein needs.

That said, protein supplements can be helpful if you:

Are involved in intense athletic training.
Struggle with appetite.
Are recovering from any chronic illness or surgery.
Are pregnant.

Note:

Always consult your doctor before starting or switching to a protein supplement.

Final thoughts

Does a high-protein vegetarian diet seem impossible? Not anymore.

Start by tracking your protein intake for a few days.

Replace one meal at a time - try a high-protein breakfast first to observe its effects over a few days.

Add a high-protein snack to your day and build your protein routine from there.

All it takes are baby steps. So, are you ready to take yours?

Eating a protein-rich diet, yet struggling to lose weight?

While protein acts like building blocks of the human body, strengthening your muscles will not add up to much if you do not lose fat.

If your diet is rich in protein, and yet you are struggling to lose weight, Aktive’s weight loss programme can help.

How?

Take a quiz to find out

FAQs

How can I ensure I eat enough protein daily?
You can follow these simple steps and make sure your protein needs are met.

A good rule of thumb is to track your daily food intake first so you can see where you can add more protein.

After that:
- Prep legumes in bulk so you’re not rushing midweek.
- Keep high-protein snacks within reach, like roasted chana, curd, and sprouts.
- If your plant protein is ‘incomplete’ on its own, make sure you pair it with another protein that complements it. E.g., rice and dal.
- Spread your protein across the day instead of loading it into one heavy meal.
- Make sure you have enough variety in your meals so you don’t feel bored while eating healthy food.
Can I build muscle on 50–60g of protein?

It depends on a variety of factors like your age, sex, body weight, current health status, and how hard you're training.

For a 60kg person, 50–60g protein works out to about 0.8–1g/kg. That may be enough for maintenance, but to build muscle, you need a little more.

You may need around 1.6–2g/kg of protein for effective muscle gain. So if you weigh 60kg, you should ideally increase your intake to 96–120g daily.

But, if you're new to strength training, 50–60g is a good baseline to begin with.

Your nutritionist and fitness instructor can help you gradually adjust your protein intake based on your activity level.
Is dal alone enough for daily protein?

You may need more than that.

A standard 150g serving of cooked mixed dal, for example, gives you about 9g of protein.

If you need 50–60g of protein daily, you would need to eat dal at every meal, which is impractical.

Also, dal does not have all the essential amino acids.

Therefore, you will need to pair it with foods like rice or roti to make it a complete protein.

Add other sources throughout the day, like paneer, curd, legumes, tofu, or soya to fulfill your daily protein target.
Is whey protein safe?

Yes, absolutely.

Whey protein is derived from milk. It won't affect your hormones or make you look bulkier like some myths suggest.

You can easily use whey protein to add more protein, strengthen your muscles, or manage hunger during fat loss.

When buying whey protein, always prefer purchasing from reputable brands and avoid products loaded with unnecessary additives. Follow the recommended serving sizes.

If you have kidney disease, PCOS, or any other health condition, consult with your doctor or nutritionist before you start consuming whey protein.
Can I eat paneer daily?

Yes, you can eat paneer daily if it fits your calorie and protein goals.

But moderation and variety are important. 100g paneer has 25g protein and it is rich in calcium.

It's also calorie-dense and high in saturated fat. Eating 50–100g paneer daily is generally fine for most people.

You can also eat other protein sources apart from paneer, like dal, curd, tofu, legumes, and soya.

If you have high cholesterol or are watching your fat intake, go for low-fat paneer or balance it with lighter proteins.
Is soya safe for men?

Yes, soya is safe and healthy when eaten in moderation.

Foods derived from soya, like tofu, tempeh, soya chunks, and soy milk, are excellent protein sources as they contain all nine essential amino acids.

The reason why there are concerns about soya affecting hormones is because it contains phytoestrogens.

Studies^[5] show that eating soya daily doesn't negatively impact hormone levels in men.

In fact, soya has been linked to better heart health^[6].

If you have a thyroid condition, talk to your doctor as too much of it might interfere with thyroid function.

Otherwise, you can certainly enjoy soya in your meals without worrying.
Can I eat all my protein at once?

Technically, yes. Your body will still digest and absorb the protein even if you eat most of it in one meal.

That said, it may not exactly be the most effective way to use it.

Spreading your daily protein across the day (spaced every 3-4 hours) may help prevent unwanted food cravings. It helps your muscles repair and strengthen better.

While there are different opinions on how much protein we can eat at a time, the bigger priority is that you meet your daily target.

View programme Do I qualify?

About the author:

Gauri Ghatnekar-Desai holds a PG Diploma in Emergency Medical Services from Symbiosis Institute of Health Sciences, Pune.

As a professional healthcare writer, she creates simple, accurate, detail-oriented content for health organisations, healthcare providers, and patients.

Beyond the desk, she enjoys reading, travelling, and adventure sports.

Update date February, 25 2026

Publish date February, 25 2026

References:

[1] Patil, U., Sandoval, L., & USDA. (2021). India emerges as a burgeoning market for plant-based meat substitutes. In USDA Report (Market Report No. IN2021-0064). USDA. https://apps.fas.usda.gov/newgainapi/api/Report/DownloadReportByFileName?fileName=India+Emerges+as+a+Burgeoning+Market+for+Plant-based+Meat+Substitutes_Mumbai_India_05-03-2021.pdf
[2] ICMR-National Institute of Nutrition, Sesikeran, B., Brahmam, GNV., Ibrahim, S. A., Gavaravarapu, S. M., Damayanti, K., & Raghunatha Rao, D. (2024). DIETARY GUIDELINES FOR INDIANS (By R. Hemalatha, P. Uday Kumar, M. S. Radhika, S. Fernandez Rao, K. Krishnaswamy, K. V. Radhakrishna, K. Madhavan Nair, N. Arlappa, V. Sudershan Rao, Y. Venkataramana, B. Kulkarni, S. C. Vir, P. Ramachandran, A. Siddhu, R. Bhandari, J. Srinath, S. Devendran, & PS. Rama Rao; ICMR-National Institute of Nutrition, Ed.). https://agritech.tnau.ac.in/nutrition/pdf/DGI_07th_May_2024_fin.pdf
[3] Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., . . . Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8
[4] Nunes, E. A., Colenso‐Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick‐Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo‐Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia Sarcopenia and Muscle, 13(2), 795–810. https://doi.org/10.1002/jcsm.12922
[5] Reed, K. E., Camargo, J., Hamilton-Reeves, J., Kurzer, M., & Messina, M. (2020). Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reproductive Toxicology, 100, 60–67. https://doi.org/10.1016/j.reprotox.2020.12.019
[6] Jenkins, D. J. A., Mejia, S. B., Chiavaroli, L., Viguiliouk, E., Li, S. S., Kendall, C. W. C., Vuksan, V., & Sievenpiper, J. L. (2019). Cumulative Meta‐Analysis of the SOY Effect over time. Journal of the American Heart Association, 8(13), e012458. https://doi.org/10.1161/jaha.119.012458

7-Day high-protein vegetarian diet plan (complete guide)

Key takeaways:

How much protein do vegetarians need daily?

How can vegetarians get enough protein daily?

7-day high-protein vegetarian diet plan

Vegetarian foods with the highest protein

7-day high-protein diet plan for vegetarians

Do vegetarians need protein supplements?

Final thoughts

FAQs

How can I ensure I eat enough protein daily?

Can I build muscle on 50–60g of protein?

Is dal alone enough for daily protein?

Is whey protein safe?

Can I eat paneer daily?

Is soya safe for men?

Can I eat all my protein at once?